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Training Log Archive: Rich

In the 7 days ending Aug 7, 2016:

activity # timemileskm+m
  Running11 8:08:21 67.1(7:17) 107.99(4:31) 868
  Strength and Conditioning1 25:00
  Total12 8:33:21 67.1 107.99 868
  [1-5]12 8:33:20
averages - sleep:5 weight:65.5kg

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MoTuWeThFrSaSu

Sunday Aug 7, 2016 #

11 AM

Running long 1:49:34 intensity: (4:21 @1) + (55:15 @2) + (48:40 @3) + (1:18 @4) 25.42 km (4:19 / km) +171m 4:10 / km
ahr:142 max:165 shoes: Skechers Go Run 4

Saturday Aug 6, 2016 #

11 AM

Running warm up/down 14:51 intensity: (6:24 @1) + (5:22 @2) + (1:19 @3) + (1:46 @4) 2.95 km (5:02 / km) +21m 4:51 / km
ahr:131 max:169 shoes: Adidas Adizero Adios Boost (3)

Running warm up/down 1:43 intensity: (1:16 @1) + (27 @2) 0.2 km (8:32 / km)
ahr:123 max:138 shoes: Adidas Adizero Adios Boost (3)

Running intervals 43:05 intensity: (2:18 @1) + (5:57 @2) + (10:59 @3) + (23:51 @4) 10.1 km (4:16 / km) +25m 4:13 / km
ahr:154 max:171 shoes: Adidas Adizero Adios Boost (3)

Running warm up/down 17:20 intensity: (12:40 @1) + (4:40 @2) 3.4 km (5:05 / km) +14m 4:59 / km
ahr:125 max:137 shoes: Adidas Adizero Adios Boost (3)

Friday Aug 5, 2016 #

7 AM

Note
slept:5.0 (rest day)

Bad nights sleep, stressy day at work and very tired. Rest day felt called for rather than a short steady run.

Thursday Aug 4, 2016 #

6 PM

Running 44:21 intensity: (36:03 @1) + (5:36 @2) + (1:01 @3) + (1:41 @4) 8.86 km (5:00 / km) +48m 4:52 / km
ahr:125 max:164 weight:65.5kg shoes: Skechers Go Run 4

Easy recovery with a stop off for stretching by the res.

Wednesday Aug 3, 2016 #

7 AM

Running 24:39 intensity: (1 @0) + (4:40 @1) + (14:32 @2) + (3:51 @3) + (1:35 @4) 4.82 km (5:07 / km) +63m 4:48 / km
ahr:135 max:161 shoes: Skechers Go Run 4

5 PM

Running 1:18 intensity: (12 @1) + (36 @2) + (30 @3) 0.28 km (4:35 / km)
ahr:139 max:148 shoes: Skechers Go Run 4

6 PM

Running warm up/down 16:04 intensity: (4:01 @1) + (10:54 @2) + (1:09 @3) 3.09 km (5:12 / km) +18m 5:03 / km
ahr:131 max:146 shoes: Adidas Adizero Adios Boost (3)

Running race 33:08 intensity: (39 @1) + (6 @2) + (5 @3) + (25:53 @4) + (6:25 @5) 9.57 km (3:28 / km) +73m 3:20 / km
ahr:170 max:182 shoes: Adidas Adizero Adios Boost (3)

Running warm up/down 14:17 intensity: (6:53 @1) + (7:24 @2) 2.84 km (5:02 / km) +14m 4:55 / km
ahr:129 max:142 shoes: Adidas Adizero Adios Boost (3)

Tuesday Aug 2, 2016 #

6 AM

Strength and Conditioning 25:00 [3]

7 AM

Running 22:22 intensity: (3:41 @1) + (14:21 @2) + (4:20 @3) 4.92 km (4:33 / km) +51m 4:19 / km
ahr:135 max:150 shoes: Skechers Go Run 4

5 PM

Running 1:01:57 intensity: (16:59 @1) + (40:03 @2) + (4:55 @3) 12.82 km (4:50 / km) +288m 4:21 / km
ahr:133 max:153 shoes: Skechers Go Run 4

Monday Aug 1, 2016 #

7 AM

Running 23:50 intensity: (2:12 @1) + (21:38 @2) 5.02 km (4:45 / km) +51m 4:31 / km
ahr:133 max:142 shoes: Skechers Go Run 4

12 PM

Running intervals 37:56 intensity: (5:27 @1) + (7:08 @2) + (9:25 @3) + (15:56 @4) 9.23 km (4:06 / km) +14m 4:05 / km
ahr:149 max:165 shoes: Skechers Go Run 4

5 PM

Running 21:56 intensity: (6:04 @1) + (8:52 @2) + (4:03 @3) + (2:57 @4) 4.46 km (4:55 / km) +17m 4:50 / km
ahr:137 max:169 shoes: Skechers Go Run 4

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